Athletic Training

At What Age Should You Begin Lifting Weights?

03/12/2010

Question:

How old should you be to start lifting weights? My son is 12 and I think he’s too young.

Answer:

I think that weight lifting at any age should be supervised and well thought out. I would encourage your son to use his body weight for most of the movements that he would do in the weight room. For example, he could do:

step lunges with high repetitions (3x20)

body weight squats 3x20-25 repetitions

single leg squat 3x15

calf raise of the edge of a stair 3x35

push-ups 200 reps a day

sit-ups 200-300 reps a day

bench dips 3x12

chin-ups 3x12

pull-ups 3x12

Bicep curls would be the only free weight exercise I would look at doing: 3x12 with 15lbs.

All of the exercises I gave you will provide total body strength. Bicep curls are optional because the other upper body exercises will develop his biceps.

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